Please only listen to this meditation when you are in a safe place to fall asleep and are able to lay down.
Find a comfortable position,
Preferably laying down with a straight spine,
Your head and body supported,
Your arms loose and relaxed.
Make sure you are warm enough.
Make any adjustments necessary to be comfortable.
Bring your attention to your breath.
How easily is it flowing in and out of your body?
Notice where the breath moves the body.
Notice the rise and fall in your chest and abdomen.
And also notice the sensation of cool air entering through your nostrils and warm air leaving through your nose or mouth.
Notice how you feel as your breathing becomes slower and more comfortable.
Calm,
Relaxed,
Slow.
Starting to feel more deeply relaxed.
Your body responds to the calm sensations of comfortable,
Cooling breaths.
And with every slow exhale,
Your body begins to let go.
Your eyes are not closed,
You can close them now.
And just imagine them becoming heavy.
Your eyelids just letting go and falling asleep.
Your facial muscles around your forehead,
Cheeks and jaw are letting go and they are falling asleep.
Your scalp,
Your ears,
Your neck are letting go and falling asleep.
And notice how the relaxation now flows over your shoulders.
Feeling the joints of your shoulders letting go and falling asleep.
Feel the sensation of your collarbone letting go,
Almost with a sigh,
Falling asleep.
Feel the backs of your shoulders,
The muscles and the bones letting go,
Dropping down,
Releasing any tension and falling asleep.
Become aware of your ribcage,
Noticing the rise and the fall of your breathing.
And with each exhale,
Your ribs let go a little more,
Letting go,
Falling asleep.
As the relaxation travels down your spine,
Notice your lower back and the sides of your body letting go,
Falling asleep.
Notice your abdomen moving with your breath.
Notice if there is any tightness or knots.
Breathe comfortably,
Allowing your belly to relax,
Letting go of any tension,
Letting go,
Falling asleep.
Notice your pelvic bowl,
Your hips and the bottom of your spine and your pubic bone.
Allow your breath to travel all the way down to the bottom of your body.
And with a sigh,
Notice your body letting go,
Falling asleep.
Notice your arms,
The tops of your arms,
Your elbows and your wrists becoming heavy,
Becoming floppy,
Letting go,
Falling asleep.
Your hands and each finger and thumb,
Releasing any tension,
Gently letting go,
Falling asleep.
And bringing your attention now down to your legs.
As the relaxation continues to travel down,
The fronts and the backs of your thighs and your thigh bones becoming heavier,
Letting go,
Falling asleep.
Your knees,
The knee joints relaxing down,
Letting go,
Falling asleep.
And the relaxation continues to travel down to your shins and your calves,
Relaxing down,
Feeling heavy,
Letting go,
Falling asleep.
Your ankles,
The tops of your feet,
The soles and the padding of your feet,
Becoming relaxed,
Letting go,
Falling asleep.
Each toe,
Gently letting go,
Falling asleep.
Your breathing is calm and relaxed.
The exhale is slightly longer than the inhale,
As it should be,
As you are falling asleep.
Breathing in,
Letting go.
Breathing out,
Letting go a little more.
Breathe in,
Let.
Breathe out,
Go.
Let.
Go.
